Vitamin B4
Vitamin B4 (choline) is produced by beneficial bacteria in the human intestine. Liver cells also synthesize a certain amount of choline.
Biological functions of vitamin B4 (choline):
- Takes part in the production of acetylcholine, which is needed for the proper functioning of the nervous system;
- Maintains the integrity of cell membranes;
- Found in lecithin;
- Prevents many diseases of the nervous system;
- Lowers cholesterol levels;
- With hepatitis and chronic alcoholism, it counteracts liver damage.
Choline is especially necessary for schoolchildren, students and people involved in mental work. It promotes concentration of attention and better memorization of educational material. According to the results of recent studies, it was found that a high content of vitamin B4 in the diet can not only prevent Alzheimer's disease, but also in cases where it has developed - slow the progression of the disease.
The body's need for vitamin B4
Depending on physical and mental stress, the daily requirement for vitamin B4 in people is different, but on average the body of an adult needs from 0.5 to 1 g. With a decrease in the diet of proteins containing methionine, the need for vitamin B4 increases. These proteins are the donor of methyl groups involved in the synthesis of choline in the body.
Vitamin B4 in food
Vitamin B4 is found in animal and plant foods:
- Egg yolks;
- Meat, kidney and liver;
- Fish;
- Cheese and cottage cheese;
- Unrefined vegetable oil;
- Yeast;
- Legumes;
- Bran;
- Carrots;
- Spinach;
- Tomatoes.
Some medicinal plants also contain choline:
- St. John's wort;
- Hawthorn;
- Nettle;
- Dandelion;
- Plantain;
- Chicory;
- Yarrow;
- Elder;
- Shepherd's bag, etc.
Vitamin B4 in foods enters the body through the use of coarse bread, oatmeal. In autumn, it is recommended to eat raw white cabbage in the form of salads to replenish vitamin B4. And in winter, sauerkraut is good. In early spring, you can add young leaves of nettle and dandelion to salads and vinaigrette. They must first be doused with boiling water and chopped. You can prepare fresh juice. To do this, young leaves must be passed through a meat grinder, after which the green mass must be squeezed out through several layers of gauze. Drink this juice for 1-2 tsp. a third of a glass of warm water twice a day.
Lack of vitamin B4 in the body
Limiting food containing vitamin B4 leads to the development of a hypovitaminosis state. It can also lead to a deficiency of folic acid and cyanocobalamin, which are necessary for the synthesis of choline. Vitamin B4 deficiency is manifested by:
- Growth retardation;
- Development of fatty liver infiltration;
- Degeneration of the tubular apparatus of the kidneys.
Vitamin B4 (choline) is involved in solving the problems of such diseases: liver cirrhosis and chronic hepatitis, Botkin's disease, atherosclerosis of the vessels of the heart, eyes, brain, lower extremities, hypothyroidism, diseases of the nervous system.
Excess vitamin B4
An overdose of choline causes intoxication of the body - it is increased salivation, a drop in blood pressure, inhibition of the work of the heart muscle, increased intestinal motility, etc.
Vitamin B4 tablets
With signs of vitamin deficiency, it is much more effective to take B vitamins in tablets. Despite the fact that vitamin B4 is found in many food products, it is possible that its intake into the body is insufficient. Therefore, in order to avoid health problems, it is recommended to take vitamin B4 tablets.
When taking vitamins, they must be washed down with pure water only. It is undesirable to consume alcoholic beverages and black tea during treatment, because they greatly reduce the absorption of B vitamins.
To achieve the maximum effect from taking vitamin B4 tablets, you must follow the recommended course. On average, it is three weeks.
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